Rowing is one of the most effective and holistic workouts out there. If you want to start rowing but don't know exactly how to start, then you've come to the right place. Here are ten tips to get you started.
1. The right technique
Before you get started, take the time to learn the correct rowing technique. Correct technique not only protects you from injury, but also makes training more effective.
2. Warm up
As with any sport, a good warm-up is essential. A short cardio workout followed by stretching exercises prepares your muscles and joints for the workout.
3. Rowing machine settings
Make sure the rowing machine is adjusted correctly, especially the resistance and seat. Start with a lower resistance and gradually increase it.
4. Short sessions
Start with short rowing sessions of around 10-15 minutes and gradually increase the duration as you progress and become more comfortable.
5. Posture
An upright posture is crucial when rowing. Avoid hyperextending or arching your back.
6. Focus on footwork
Rowing is primarily a leg exercise. Make sure you get most of the power from your legs.
7. Find rhythm
Find a steady rhythm - it's not about pulling as quickly as possible, but rather making smooth, controlled movements.
8. Rest breaks
Don't pause between moves. The movement should be fluid, from the pulling phase to the recovery phase.
9. Breathing technique
Breathe in through your nose and out through your mouth, trying to coordinate your breath with your strokes.
10. Regularity
As with any sport, consistency is key. Try to row at least 2-3 times per week for best results.
Conclusion
Rowing is a fantastic way to improve your overall fitness, burn calories, and work many muscle groups at the same time. With the right tips and a certain amount of patience, you will soon discover the many benefits of rowing.
